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Veggie and Bean Toast
Perfect for breakfast, lunch, or a light dinner, Veggie and Bean Toast brings together protein-rich beans, fiber-loaded vegetables, and satisfying whole-grain toast.
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Servings: 4
Calories: 39kcal
Ingredients
- 4 slices of your favorite bread
- 3 well - ripened avocados
- 1 lemon juice of half lemon
- 2 garlic cloves
- ¼ cup of olive oil
- 1 tbsp oregano
- ½ tbsp chili pepper
- 1 tbsp black sesame
- Salt to taste
- 1 cup of red bean 1/2 canned
- ¼ tbsp olive oil
- 1/4 tsp cumin
- 1/4 tsp chili pepper
- 1/2 tbsp smoked red pepper
- Salt to taste
- 1 medium size red onion
- 6-7 cherry tomatoes
- Fresh dill
- Black sesame
Instructions
Make the Avocado Mixture:
- Cut the avocado in half. Using a spoon, remove the skin from the avocado. Remove the seed.
- Place the avocado in a food processor, along with the spices (oregano, black sesame, hot pepper).
- Add olive oil and lemon.
- Add garlic to mixture.
- Beat well until smooth.
Make the Red Bean:
- Heat olive oil in a deep pan.
- Add the red beans, spices, and salt.
- Cook for 5-6 minutes or until the beans have absorbed the spices.
Cut the vegetables:
- Cut the onion into thin slices.
- Cut the tomatoes into quarters.
Toast the Bread:
- Heat a large pan and add a slice of bread. Toast for a few minutes or until crispy crust and turn to the other side. Or use toaster.
- Assemble:
- Spread the avocado mixture onto toast.
- Add the onion and red beans.
- Add the cherry tomatoes.
- Sprinkle with fresh dill and black sesame seeds.
Nutrition
Serving: 1g | Calories: 39kcal | Carbohydrates: 6g | Protein: 1g | Fat: 2g | Saturated Fat: 0.3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 5mg | Potassium: 133mg | Fiber: 2g | Sugar: 2g | Vitamin A: 175IU | Vitamin C: 24mg | Calcium: 53mg | Iron: 1mg
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